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  • Writer's pictureLionel Pannunzio PT / SCS

Best Cable Row exercises


Introduction





Cable Row is a very important exercise for healthy neck and shoulders.


It helps strengthen the core and posterior chain and improves posture. Technique is an important component of this benefit as it is essential to keep the core engaged throughout the movement.


In the coming videos I will show you different variations of the Cable Row Exercise .




🎥 Pull Down Rows



The straight-arm pulldown exercise is a variation of the classic lat-pulldown. 

In this case, you perform the movement standing and keep your elbows locked out the entire time. 

The straight-arm pulldown trains the latissimus dorsi through a long range of motion.

How To Do The Straight-Arm Pulldown

Attach a rope handle to the high pulley of a cable station. Grasp an end in each hand and face the cable station.

Draw your shoulder blades back together and down, as if you were trying to stuff them into your back pockets. 

Draw your ribs down, tuck your tailbone under, and brace your core muscles. Your torso should feel like one tight, solid column. 

Start with your arms are fully extended overhead. You should feel a stretch on your lats (the muscles along the sides of your back). Set your feet at shoulder width.

Slowly drive your arms down to your sides in an arcing motion with elbows locked out, so your hands end up in line with your hips, or just behind them.

Reverse the motion slowly to extend your arms again.

Recommended 3 sets of 8-10 repetitions. 

Start with a comfortable weight but Don’t be afraid of loading this exercise  since the back muscles tolerate heavy loads. 






🎥 Single Arm Row




Setup

One hand resting on the bench 

Movement

Pull your arm upward, bending at your elbow and squeezing your shoulder blades together. Lower it back down and repeat.

Make sure to keep your back straight and maintain a gentle chin tuck during the exercise.

Recommended 3 sets of 8-10 repetitions. 

Start with a comfortable weight but Don’t be afraid of loading this exercise  since the back muscles tolerate heavy loads. 




🎥 Full Range Rows 




Once you handle the regular row exercises you should start adding rotational movement to your technique. 

Start with your body in a strong and stable position at the lower body and core braced

Start in a fully stretched position, including full shoulder blade and thoracic spine rotation

Initiate the row by pulling up AND back towards the hip to engage the entire back

Actively allow the thoracic spine and shoulder to extend and rotate on the working side.

Recommended 3 sets of 8-10 repetitions. 

Start with a comfortable weight but Don’t be afraid of loading this exercise  since the back muscles tolerate heavy loads. 

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🎥 Standing Squat Row




Setup

Begin in a standing upright position, holding cable handles  in each hand, with your feet slightly wider than shoulder width apart and facing the anchor point.

Movement

Move into a mini squat position and draw your arms back until they are parallel with your trunk. Hold, then slowly return to the start position

Make sure to maintain a gentle chin tuck throughout the exercise and do not let your trunk rotate

Recommended 3 sets of 8-10 repetitions. 

Start with a comfortable weight but Don’t be afraid of loading this exercise  since the back muscles tolerate heavy loads. 





🎥 Functional Row




The last video is this version of a single arm row combined with another movement of the other hand.

In this case a dumbbell front fly , but you can use and bicep curls and shoulder press or any movement.

This Variation involved a more functional training.

Recommended 3 sets of 8-10 repetitions. 

Start with a comfortable weight but Don’t be afraid of loading this exercise  since the back muscles tolerate heavy loads. 





Lionel Pannunzio is a Physical Therapist Certified in Sports Injuries. With more than 20 years of experience helping athletes return to their sports after an injury. He is the Owner of White Bay Sports Physical Therapy and Fitness, conveniently located in the beautiful City of Weston, where he treats Soccer Player, Runners and Athletes of all ages


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Lionel Pannunzio

Physical Therapist

Board-Certified Sports Specialist

Owner of White Bay Physical Therapy

“Keeping Athletes in the game”








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